Front Squat 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.
Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.
For 4 cycles:
AMRAP in 3 mins of:
15 Wall Balls, 20/14 lbs, 10/9 in
15 Sumo Deadlift High-pulls, 75/55 lbs
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
*Sumo Deadlift High Pull, 32kg/24kg Kettlebell or 75#/55# Barbell
Performance: 14/10# 65/45#
Fitness: 10/6# 45/35#
I was 200 feet away from the prisoners when the commotion started. The men were yelling and laughing.
I tried not to listen. I tried not to hear what they were saying.
But a lull in the ruckus betrayed me. With utmost clarity, I understood what one man barked at me as I walked past.
“Hey, baby, can I get some head?”
The small group erupted in laughter.
I didn’t flinch.
I didn’t cringe.
I didn’t change my gait.
“I’m sorry,” said the prison official on my left.
He looked deeply concerned.
“Don’t worry about it,” I immediately responded.
A few more steps and we were behind heavy sliding metal doors. It was quiet there.
“I’m sorry,” he repeated.
“It’s OK,” I said. “I get it.”
I was near the end of my second nine-hour day at Limon Correctional Facility, a men’s maximum-security prison roughly 100 miles southeast of Denver, Colorado. Men here were locked up for crimes that included murder, rape and assault on police officers. This particular group of men resembled caged animals. Guards were moving them around like cattle.
I got it.